report for week one = it 's friday and my chest and tri's are hard as a rock. increase in appetite. i'm not so tired. to make it real i put on my mp3 some russian metal. it's the first week, it's easy i take 3/4 minute between each set. no aas, only jack 3d - whey protein and bcaa.

I knew someone who was returning from a knee injury and couldnt heavy squat/dead. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). He used the 3x a week layout.

On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises.

Wednesday week 1 he did bench/row then 2 rounds of a BB complex.

Friday week 1 similar to Monday except slightly diff movements.

Monday week 2 was bench/incline row then a DB complex.

Wednesday week 2 similar to previous friday.

Friday week 2 a third complex.

(obviously this then was repeated for the other 2 weeks of the program).

He always performed abs/lower back at start of workout. Then the Smolov bench/row work, then the additional stuff. If he was tired or short of time he only did the SMolov work as its obviously the main ingredient.

He started by finding 90% of his maxes on both and using that 90% to base his percentages off. He finished the 4 week cycle with about a 10-20lb PR in both and about an additional 6lbs bodyweight.

He intends to repeat this but making his main movements either closegrip bench or shoulder press with either chins or power cleans.

I knew someone who was returning from a knee injury and couldnt heavy squat/dead. He ran a Smolov JR cycle using bench and incline row (the purists are screaming at their screens). He used the 3x a week layout.

On monday week 1 to go with the bench/row he did a few light lunges/step ups, 2-3 sets high reps incline bench and raises.

Wednesday week 1 he did bench/row then 2 rounds of a BB complex.

Friday week 1 similar to Monday except slightly diff movements.

Monday week 2 was bench/incline row then a DB complex.

Wednesday week 2 similar to previous friday.

Friday week 2 a third complex.

(obviously this then was repeated for the other 2 weeks of the program).

He always performed abs/lower back at start of workout. Then the Smolov bench/row work, then the additional stuff. If he was tired or short of time he only did the SMolov work as its obviously the main ingredient.

He started by finding 90% of his maxes on both and using that 90% to base his percentages off. He finished the 4 week cycle with about a 10-20lb PR in both and about an additional 6lbs bodyweight.

He intends to repeat this but making his main movements either closegrip bench or shoulder press with either chins or power cleans.

Food for thought.

Davie

i was seriously thiniking about performing smolov jr for other compound.